20 x 50 FAST Choice Swim in groups of 4 @ 1:20
I did 8 Free, 4 Back, 8 Free...sandbagged and played the caboose in the lane, just swam them "EZ", still holding 30s/31s on the frees

150 EZ
(1150/2850)

My Main Set:

5 x 300 Free @ 5:00 Odds FAST, Evens EZ
I let Henry go first on these...well at least the first 4, but I was right on him encouraging him along, which he actually needed. On the last one I was ready to let it rip, so I went ahead of him. Felt good to get moving finally...and no sense of pain whatsoever.
Went 3:18/3:30/3:17/3:30/3:10

100 EZ
(1600/4450)

8 x 25 Dive Sprints & walkaround @ ~1:00 (coach's sendoff) That's not a lot of time with the walkaround too...I'm getting compared to these youngsters.

150 EZ

--------------------------------
4800 Yards

Not a bad day's work. I was happy with it, considering what I went through last night. It looks like my back or shoulder was just out of alignment or something, and my wife did well with her heels driving deep into my back last night. I still remember the relief I felt all over my body when she was able to pop something back into position. Damn those AFAP efforts in practice!

I did fine with the fast longer swims, where I could sort of build into them, but I still haven't dropped any AFAP efforts like what happened on Monday. I could always skip out on the 50 Fly this weekend...not much of an event anyway.